My Wellness Routine

Your trusted source for nutrition, wellness, and mindset for thriving health.

I get a lot of questions about what I actually do to support my self-care and health. I have been transparent about my journey from complete burn-out, weight gain, and leaky gut, to where I am today! Feeling better than I did ten years ago and loving life!

Ever find yourself curiously thinking, “What exactly does she do?” I know sometimes the best way to learn is by observing someone else! I thought that I would share the basic structure that I implement as a routine. And you’ll see the themes that you could implement to impact your wellness for the better.

I’m so excited to share this with you and I hope you find it helpful!

1. I eat organic whole foods as much as possible.

Honestly, I keep it pretty simple. I fill up on lean organic protein. I get my carbs from starchy vegetables and some fruits. I eat healthy fats. I don’t buy shakes or powders. I rarely eat a “nutrition bar” and if I do, it’s only the Bulletproof Collagen Protein Bar. Myself, or my husband, will meal prep on Sundays if we get a chance and sometimes I purchase meal prepped meals from a local supplier. I consume as little sugar as possible and treat myself to quality dark chocolate. Organic is very important to me because I actively try to limit my toxin exposure.

2. I intermittent fast.

If you’ve been following along with me, then you already know how much I credit intermittent fasting with changing my body composition. If you are new around here please read my guide to intermittent fasting that I wrote HERE. Please only implement this strategy if it is safe for you to do so. We all must be in tune with our bodies.

Intermittent fasting is a healthful technique and not a diet.

3. I prioritize my sleep.

I’m not kidding around here friends! My sleep is of paramount importance to me and it should be to you as well. The greatest asset to quality sleep is setting the night time stage! I wear my blue light blocking glasses if I have to be looking at a screen in the evening. I support sleep with adaptogenic herbs that work with my body’s own systems. I always sleep in a cool dark room. I even purchased a very high quality sleep mask that I wear when needed. I implemented some EMF blocking and grounding devices to my bedroom as recommended by Brian Hoyer. The electro magnetic frequencies that are being put off by your wifi router, cell phone, smart TV and even (possibly) your bed can really mess up the restorive sleep your body desperately needs to rest and repair. You can find a podcast episode we did with him called “Ancestral Living” LISTEN HERE.

Recently, I added the grönCBD products to my evening routine and I am loving them! This version of CBD is NOT derived from cannabis and you can get it in tinctures, skincare and artisinal chocolate. CBD has a naturally calming affect on the brain and body. This is something to try if your brain just can’t shut down properly. Another thing to help wind down the brain, would be to journal or read for 30 minutes before bed. Your book should be interesting but not so compelling that you stay up to 3am to find out what happens next!

4. I am very deliberate about moving my body every day.

When I was first diagnosed with HPA dysregulation (often times referred to as adrenal fatigue) I had to completely overhaul my fitness regime. I went from being a Crossfit babe to doing nothing but walking. I was very upset and felt an identity shift. Eventually I embraced the new normal and became deliberate about my walking, implemented yoga, and took these endeavors on with the same seriousness as my Crossfit schedule.

Here’s what I do today, three years after my initial respite from my strenuous exercise routine.

Every day I pay attention to my steps and try to get in five miles of walking. Weather permitting, I walk outside which is fantastic for our circadian rhythm. Three days a week I lift heavy and train in the gym. One day a week I add in a barre class or my new obsession Solidcore. Solidcore is the hardest workout I’ve ever done because it is all about slow-twitch muscle fiber engagement.

5. I tackle stress with deliberate self-care.

Having an action plan for stress is essential. Let’s not pretend life is sunshine and butterflies all the time. Running CHT Wellness, raising two active boys, juggling the schedule of a traveling husband and just trying to maintain sanity, comes with a heavy dose of stress. I’m sure many of you reading this can relate!

First and foremost, I operate from a place of gratitude. If you read my social media posts then you are familiar with this attitude. I take nothing for granted in this life. Daily, I focus on personal development. I strive to get in 30 minutes of reading before I open my email. I’ve just jumped on the Audible band wagon and am listening to Ruth Bader Ginsburg’s “My Own Words” …maybe this means I’ll actually finish the book! Each week I try to explore new podcast episodes that expand my knowledge and my personal growth.

Monthly, I work in things like acupuncture, reiki and deep tissue massage. These things are on my schedule “as needed”. Ultimately, I stay attuned to my body. When work is high stress (I’m looking at you TEDx prep) I implement acupuncture and massage twice a month and make sure I’ve got my reiki guru Jaime Pallotolo on speed dial!

Last but not least, I love a date with my boys. Taking time with each one individually, is very important. We do activities that they want to do and I cherish our focused time together.

All of these tools are there for me to support my brain, hormones and health. Self-care is no joke.

6. I take care of my skin.

As the literal face of CHT Wellness I feel that it is my job to put my best face forward! (pun intended) My mission to spread the message of aging in reverse with vitality and wellness is supported by the fabulous products provided by Beautycounter. As I’m writing this it’s winter in the Loudoun/NoVA area where I live.

Here’s what I use to keep my skin nourished and hydrated even when it’s snowing outside:

Sugar Body Scrub

Body Butter

Overnight Resurfacing Peel

Rejuvenating Eye Cream

I hope this helps you figure out your own self-care and wellness routine. If you have questions or would like me to go more in-depth about any of the above topics, drop a comment below!